Comparing Nutrients in 7 ounces Passion-fruit, Purple VS Oranges with Peel

Macros Ratio

	Protein	Fat	Carbs
Passion-fruit, Purple	8%	6%	86%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Passion-fruit, Purple	Oranges with Peel	Recommended Dietary Allowance
Energy	6.64% 192kcal	4.3% 125kcal	2900kcal per day for Men 19-50 years
Fat	1.43% 1.4g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	0.22% 0.069g	32g per day for Men 19-50 years
Omega 3	0.12% 0.002g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	4.8% 0.81g	0.51% 0.087g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	35.7% 46.4g	23.7% 30.8g	130g per day for Men 19-50 years
Sugars	30.7% 22.2g	NA	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	54.3% 20.6g	23.5% 8.93g	38g per day for Men 19-50 years
Protein	7.8% 4.37g	4.6% 2.58g	56g per day for Men 19-50 years

Vitamins

	Passion-fruit, Purple	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	14% 127μg	2.87% 25.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	16.5% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20% 0.26mg	7.63% 0.099mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.6% 2.98mg	6.2% 0.99mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	13% 0.65mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.3% 0.2mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	6.95% 27.8μg	15% 59.5μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	66% 59.5mg	157% 141mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.26% 0.04mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.16% 1.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Passion-fruit, Purple	Oranges with Peel	Recommended Dietary Allowance
Calcium	2.4% 24mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	19% 0.17mg	12.6% 0.11mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	39.7% 3.18mg	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	13.7% 57.5mg	6.6% 27.8mg	420mg per day for Men 19-50 years
Manganese	NA	NA	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	19.3% 135mg	6.24% 43.7mg	700mg per day for Men 19-50 years
Potassium	20.3% 691mg	11.4% 389mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	3.7% 55.6mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	1.8% 0.2mg	2% 0.22mg	11mg per day for Men 19-50 years
Water	3.9% 145g	4.4% 163g	3700g per day for Men 19-50 years

Nutrient Comparison: Passion-fruit, Purple VS Oranges with Peel per 7 oz

Compare the macro and micronutrient content in 7 oz of Passion-fruit, Purple versus 7 oz of Oranges with Peel to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Passion-fruit, Purple vs Oranges with Peel :

• 7 ounces of Passion-fruit, Purple have 4.9 times more Vitamin A, 2.6 times more Vitamin B2 and 3 times more Vitamin B3 than Oranges with Peel .
• While 7 oz of Raw Oranges with Peel contain more Vitamin B1, 2.1 times more Vitamin B9 and 2.4 times more Vitamin C than Raw Passion-fruit, Purple.
• Both Passion-fruit, Purple and Oranges with Peel provide similar amounts of Vitamin B6 per seven ounces.
• 7 ounces of Passion-fruit, Purple have insufficient amounts of Vitamin B1
• 7 ounces of Oranges with Peel have insufficient amounts of Vitamin A
• Both Raw Passion-fruit, Purple as well as Raw Oranges with Peel have insufficient amounts of Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Passion-fruit, Purple vs Oranges with Peel :

• 7 ounces of Passion-fruit, Purple have 1.5 times more Copper, 2 times more Iron, 2.1 times more Magnesium, 3.1 times more Phosphorus and 1.8 times more Potassium than Oranges with Peel .
• While 7 oz of Raw Oranges with Peel contain 5.8 times more Calcium than Raw Passion-fruit, Purple.
• 7 ounces of Passion-fruit, Purple lack sufficient amounts of Calcium
• Both Raw Passion-fruit, Purple as well as Raw Oranges with Peel lack sufficient amounts of Selenium and Zinc in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Passion-fruit, Purple have 1.5 times more Energy, 9.3 times more Omega 6, 1.5 times more Carbohydrate, 2.3 times more Fiber and 1.7 times more Protein than Oranges with Peel .
• 7 ounces of Oranges with Peel provide inadequate amounts of Omega 6
• Both Raw Passion-fruit, Purple as well as Raw Oranges with Peel provide inadequate amounts of Omega 3 in seven ounces.